Why brown rice is better than white to control diabetes, digestion, weight, cholesterol levels

Health benefits of brown rice: Because of its low glycemic index, brown rice is beneficial for diabetes management

Brown rice, an unrefined whole grain, stands out as a nutritional powerhouse because of its nutrient-dense nature. Unlike its white counterpart, brown rice retains its bran and germ layer, which are packed with essential minerals, vitamins, fibre , and antioxidants. This unique composition gives it a number of health benefits that contribute to overall well-being.

Rich in nutrients like manganese, iron, zinc, phosphorus, calcium, selenium, magnesium, and potassium, brown rice provides a substantial dose of essential minerals crucial for bodily functions, says Dr Rashmi Bahutule. The high fibre content in brown rice aids in digestion and promotes bowel regularity.

Health benefits brown rice

Diabetes management: Brown rice is particularly beneficial for diabetes management due to its low glycemic index, which helps stabilise blood sugar levels. Its complex carbohydrates are wrapped in fibre, phytic acid, and essential polyphenols, resulting in a slower release of sugar compared to white rice. These components work synergistically to regulate glucose absorption, reducing the risk of insulin spikes common with refined carbohydrates. "Research suggests that swapping white rice for brown rice can lower the risk of developing type 2 diabetes by as much as 16 percent," says Bahutule.

The fibre content in brown rice also aids in digestion, regulating bowel movements and promoting gut health. Moreover, the presence of antioxidants like polyphenols further supports diabetes management by reducing oxidative stress and inflammation. For individuals looking to maintain stable blood sugar levels, incorporating brown rice into their diet can be a beneficial dietary choice.

Digestive health: The high fibre content in brown rice plays a crucial role in regulating bowel movements and promoting digestive health. Its bran layer, which is retained unlike in white rice, acts as a natural bulking agent for stool. This bulking effect helps alleviate common gastrointestinal issues such as constipation and colitis.

The bran layer on brown rice slows down the emptying process in the digestive tract, leading to a more consistent and regulated bowel movement. This can be particularly beneficial for individuals prone to constipation, as the fibre adds bulk and facilitates smoother passage of stool.

Moreover, the fibre in brown rice contributes to the overall health of the digestive system by supporting the growth of beneficial gut bacteria. These bacteria play a key role in maintaining gut health and preventing digestive disorders.

Antioxidant properties: Brown rice contains flavonoids such as flavones and tricin, which contribute to its antioxidant activity. These compounds, along with other phytochemicals, play a crucial role in protecting cells from oxidative stress and reducing the presence of harmful toxins in the body. Antioxidants are known for their ability to neutralise free radicals, thus lowering the risk of chronic diseases. "By consuming brown rice, individuals can benefit from its rich array of phytochemicals, which work synergistically to promote overall health and well-being," says Bahutule.

Weight management: Whole grains like brown rice are beneficial for weight control, as they can help reduce body mass index (BMI) and fat. Additionally, the germinated variety of brown rice has been found to exhibit anti-obesity effects in various research studies. This suggests that opting for whole grains, particularly the germinated form of brown rice, can be a valuable addition to a weight-loss or weight-maintenance diet.

Neuroprotective effects: Brown rice may aid in reducing cholesterol levels, consequently lowering the risk of neurodegenerative disorders linked to high cholesterol. Germinated brown rice, rich in beneficial compounds like gamma-aminobutyric acid (GABA), exhibits neuroprotective actions, shielding the brain from oxidative stress. By choosing brown rice as a dietary staple, individuals may enhance their overall health while supporting brain function and cholesterol balance.

Maternal health: Consuming brown rice during lactation has been linked to reduced mood disturbances and fatigue in nursing women. Studies indicate that incorporating brown rice into the diet during this period can lead to positive effects on mental health, enhancing the body's ability to resist stress and improve overall immune defense.

Cholesterol control: Brown rice exhibits hypocholesterolaemia qualities that help regulate cholesterol metabolism. The beneficial nutrients present in brown rice, such as fibre, vitamins, and minerals, play a role in lipid and glucose metabolism, further supporting heart health. By incorporating brown rice into the diet, individuals may experience improvements in cholesterol levels and overall cardiovascular health.

Improved sleep: Brown rice, particularly its germinated form, serves as a rich source of melatonin and serotonin, which contribute to improved sleep quality and overall well-being.

Bone health: Magnesium in brown rice plays a vital role in supporting healthy bones and mitigating conditions like arthritis and osteoporosis. Magnesium works alongside calcium to provide the physical structure of bones, promoting bone health and density.